Personal Training in QLD

Personal Training in New Zealand

6 steps to creating a new you*

Wednesday, 10 June 2015, By Daniel Collins

In an age of excess, clever marketing, and constant access to
food, overeating is almost inevitable. Everywhere we look loom
fast-food joints, billboards, or commercials telling us to eat,
eat, eat! There's no doubt eating a Quarter Pounder Burger is a
joyful experience, but consistent stops at fast food outlets and
candy aisles only serve to make our waists fatter and our wallets
thinner. In short, it's in your best interest to take it down a
notch or two.

Realizing you have an attraction to unhealthy food is the first
and most important step in solving a tough equation. If you're
unhappy with how you look and feel, identifying unhealthy lifestyle
choices is the first step toward better health. Recognizing what
needs to change is no easy task.

You don't need to cut out everything you love. You won't have
much success if you think you can go from fast food lover to
ultra-clean eater in one day. It's just like working out: You don't
change from couch potato to workout machine with the flip of a
switch. You have to work at it and make little changes as you go
along.

STEP 1: MAKE SIMPLE ADJUSTMENTS

Like I said before, you can't jump into this change with guns
blazing. If you do, you'll probably feel overwhelmed, deprived, and
be more likely to closet-eat. Instead of completely cleaning out
your fridge, try making small changes.

For example: use only half the bun on a hamburger, order your
chicken grilled instead of fried, and order a side salad instead of
fries.

Once you master making smarter choices at restaurants, try
bringing a healthy lunch to work at least three times per week.
Once you adjust to that, bring your lunch every day, or make a
healthy dinner or breakfast once per week. The point is to take
small steps and allow yourself time to
make lasting changes.

Finding a routine and plan that works might take some time, but
you'll be much better off in the long run.

STEP 2: BEAT THE EMOTIONAL EATER

Who hasn't fallen into the "I need a beer and a burger"
predicament? Sometimes it feels like the only way to lift the
weight of the world from your shoulders is boozing or munching.
Giving in to emotional eating can take a toll on your body. The
best way to beat it is to find an alternative outlet.

Test out new ways to cope with emotional distress that don't
involve eating. My favourite mechanism is exercise. Studies have
found exercise releases endorphins. I feel much better after I work
out. So if you struggle with stress, heartache, or anxiety, try
training-it can have a huge impact on your mood.

STEP 3: IGNORE OUTSIDE INFLUENCES

You can be influenced by friends, co-workers, commercials, print
ads, and billboards. Sometimes you have to remove yourself from the
situation and begin to bring your own food. Although you maybe
teased, you know they have respect for what you are doing. Then you
become the influencer. See my article on 'Who's in your circle of
influence'

Learn to "just say no." Take it upon yourself to take a stand.
Act like you know something they don't, and be a trendsetter. You
might look or feel like an outcast now, but you'll have the upper
hand when you're not huffing and puffing when you take the stairs
up to the office.

STEP 4: READ FOOD LABELS

If you're not in the habit of reading food labels, "fat-free"
might look like a wise choice. Don't be fooled. "Fat-free" usually
means "full of sugar." It's important to decode those buzzwords by
reading the nutrition facts and the ingredient list.

Pay special attention to the trans-fat, sodium, and sugar
content. That bag of fat-free granola might have more sugar in it
than you need in an entire week. Trying to un-puzzle the enigma of
"healthy" is the most difficult part of eating right.

Here are a couple easy rules:

If it sounds too good to be true, it probably is.

When you're on the hunt for groceries, try to stay on the outer
edge of the store. That's where you'll find whole, healthy foods
that weren't created in a lab or factory.

STEP 5: EAT QUALITY NOT QUANTITY

Understanding portion size is an integral part of creating
healthy eating habits. Many fitness trainers tend to weigh their
food and count calories, but that's not something you should worry
about right now. Over-calculating will just drive you crazy before
you start to see results.

My solution is simple: The palm of your hand is now a measuring
tool. Use it to measure a protein, complex carb, and vegetable
portion for every meal. Once you have your portions figured out and
drop the more-is-better mentality, the road gets much easier.

STEP 6: FIND YOUR GROOVE

Take these tips and create a lifestyle. Have fun with it. Try
new recipes, do research, and browse for new tips. It's a difficult
transition, but eventually you're eating habits will be something
you don't have to think about.

It takes people month's even years to find themselves and figure
out which foods provide the best results. You have to make mental
adjustments to get there. You have all the cards you need; you just
need to play them right. Granted, you may get a joker here or
there, but that's life. You can always come back.

Just be consistent and moderate the bad so the good can prevail.
Get in that groove and you will find a new you in no time!